18 Feb 2014
Tuesday 18th February
A. Front Squats
2 – 2 – 2 – 2 – 2
B. EMOM for 10 Mins:
2 x Power Clean
2 x Front Squat
1 x Push Press
16 Feb 2014
Monday 17th February
A. Clean Pulls
3 – 3 – 3 – 3 – 3
Build to 80% of 1RM Clean ONLY! Aim for great technique and your speed in the 2nd pull.
B. 30 – 20 – 10 reps for time of:
Wall Ball (9/7kg)
Push-Ups
Double Unders
or C. AWOD: ‘Amanda’
9 – 7 – 5 reps for time of:
Muscle Ups
Squat Snatch 61/42.5kg
*15 Min Cut-off
14 Feb 2014
Saturday 15th February
A. Hang Snatch
12 Mins to practice or work to 2 RM
B. CF Games Open WOD 12.3
18 Min AMRAP of:
15 x Box jumps (24/20″)
12 x Push Press (52.5/35kg)
9 x Toes-to-bar
13 Feb 2014
Friday 14th February
A. Bench Press
3 – 3 – 3 – 3 – 3
B. 3 RFT of:
Row 500m
20 x Burpees
Run 400m
1102 LBs = 500kg
13 Feb 2014
Thursday 13th Feb
9.30am Class Today has been cancelled. Sorry for the late notice.
A. Pendlay Row
3 – 3 – 3 – 3 – 3
B. 15 Min AMRAP of:
5 x Pull-Ups
7 x Wall Balls
9 x Jumping Lunges
21 x DU
12 Feb 2014
Thursday 13th February
9.30am Class Today has been cancelled. Sorry for the late notice.
A. Pendlay Row
3 – 3 – 3 – 3 – 3
B. 15 Min AMRAP of:
5 x Pull-Ups
7 x Wall Balls
9 x Jumping Lunges
21 x DU
11 Feb 2014
Wednesday 12th February
A. Hang Clean
12 Mins to practice or work to 3 RM
B. 3 RFT of:
400m Run
21 x KB Swings (24/16kg)
12 x Thrusters (42.5/30kg)
10 Feb 2014
Tuesday 11th February
A. Weighted/Strict Pull-Ups
5 – 3 – 3 – 1 – 1
B. ‘Mini Mary’
AMRAP in 12 Min of:
3 x HSPU
6 x Pistols
9 x Pull-Ups
C. AWOD – 12 Min AMRAP of:
3 x Muscle-Ups
6 x HSPU
12 x Pistols
09 Feb 2014
Monday 10th February
A. Back Squat
4 – 4 – 4 – 4 – 4
B. EMOM for 8 Mins complete:
3 x Deadlifts
2 x Power Cleans
1 x Push Jerk
07 Feb 2014
Saturday 8th February
A. 15 Mins to work to find:
1RM Squat Clean
B. ‘Klepto’
4 RFT of:
27 x Box jumps, 24″ box
20 x Burpees
11 x Squat cleans (65/45kg)
